Lunges are one of the best exercises for toning your lower body. A good way to make it a full body workout is to add an arm raise. You can perform a basic front lunge with arm raise, add weights to increase the upper body workout, and try different lunge variations for an overall workout.

As you complete the exercise, keep standing straight with your chest up. Don’t lean forwards or backwards as you complete the lunge. Keep your shoulders over your hips.

2

Step forward with your right leg. To go into the lunge, you should step forward with your right leg. Your heel should be the first thing that touches the floor. When your heel is on the floor, lower your body until your front knee is at a 90 degree angle. Your right thigh will be parallel with the floor.[2]

Make sure your front knee does not go forward over your toes. Your lower leg, or shin, should be straight up and down, which places your knee behind the toes. If the knee pushes past the toes, it can lead to injury.

Your back knee should also be in a 90 degree angle and should never touch the ground. Only the toes of your left, back leg will be on the ground.

If you feel pain in your knees, take smaller steps. Making your range of motion shorter will help decrease some discomfort.[3]

3

Push yourself back to starting position. To finish the lunge, push yourself back using both your thighs and glutes. Return to your starting position. Your feet should be hip-width apart, and your body should be straight.[4]

Lunges are a great exercise for your thighs and glutes, so you may feel the lunge in those muscles as you complete the move. If it is too painful or difficult, shorten the step you take.

Method2

Adding the Arm Raise

1

Perform a basic arm raise. To add an additional challenge to your lunge, add an arm raise. An arm raise can help open your upper body as you open your hips with the lunge. Step forward into your lunge. Then, lift your arms straight overhead.[5]

Your arms should be straight lines from your fingertips to your shoulders.

You can lift your arms at the same time you lunge forward for a simultaneous action.

2

Try a lateral raise. A variation for the arm raise is a lateral raise. In this move, you lift your arms out to your sides instead of overhead. To start, step into your lunge. Then, lift your arms out to the sides until they are at shoulder height. Keep your elbows slightly bent.[6]

Your arms should be parallel to the floor.

You can lift your arms at the same time as you lunge if you wish.

3

Do a front raise. Another variation for an arm raise is a front raise with your lunge. To complete, step forward into your lunge. As you step, raise your arms in front of you. Keep your palms facing the ground. Alternately, you can turn your palms so they are facing each other. Stop when your arms are slightly higher than parallel, about level with your shoulders.[7]

You can raise your arms at the same time as you step into your lunge if you wish.

4

Hold weights in your arms. If you want to add an extra challenge, hold dumbbells as you complete your lunge and arm raise. Start with small weights, like five pounds. Complete the exercises the same with, just holding weights in your hands.[8]

Make sure to watch your lunge form as you add weight. You should still be able to complete the lunge with proper form even while holding hand weights. If the weight messes up your form, you should go back to arm raises with no weight.

Method3

Trying Lunge Variations

1

Do a reverse lunge. Reverse lunges are a variation to the standard front lunge. To perform a reverse lunge, step back with your left leg until your toes touch the floor. Lower your body until your knees are at 90 degree angles. You should end in the same position as your front lunge. Push yourself back to a standing position.

Repeat with your other leg by stepping backwards.

The reverse lunge is almost the same move, but in reverse. Because you are stepping backwards instead of forwards, this can be a more difficult more for people.

2

Try a side lunge. To perform a side lunge, step your right leg to the right. Shift about 70% of your weight to your right leg, and keep the other 30% of your weight on your other leg. Bend your right knee until it is at a 90 degree angle. Your left leg should be at a diagonal and with no weight on it. Your left foot should be flat on the ground. Push yourself back to standing with your right leg.[9]

You should have a distance of around two feet or 70 cm between your legs.

Switch to the left leg when you are done.

3

Try a walking lunge. To complete a walking lunge, step forward into your front lunge. When you push up, do not return to the starting position. Instead, bring your left leg forward by balancing on your right leg. Place your left leg on the ground heel first, and shift your body forward into a left leg front lunge.[10]

Each time you push yourself out of the lunge, bring the back leg forward into a lunge. You should be walking across the floor as you lunge.